Comparing Nutrients in 500 calories Boiled Kidney BeansVS Enriched Bleached 13% Protein White (industrial) Wheat Flour

Weight per 500 calories

Boiled Kidney Beans

394g

Enriched Bleached 13% Protein White (industrial) Wheat Flour

138g

Enriched Bleached 13% Protein White (industrial) Wheat Flour has 2.9 times more energy per unit of mass than Boiled All Types Kidney Beans, which is high in comparison to other foods. Boiled Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Enriched Bleached 13% Protein White (industrial) Wheat Flour?

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Enriched Bleached 13% Protein White (industrial) Wheat Flour

15%

81%

500 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Enriched Bleached 13% Protein White (industrial) Wheat Flour

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.03%1.97g

Fat

1.97%1.9g

1.97 gvs1.9 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.9%0.29g

Saturated Fat

0.82%0.26g

0.29 gvs0.26 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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42%0.67g

Omega 3

1.47%0.023g

0.67 gvs0.023 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.5%0.43g

Omega 6

5.4%0.92g

0.43 gvs0.92 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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69%89.8g

Carbohydrate

76.7%100g

89.8 gvs100 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.74%1.26g

Sugars

2.1%1.5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.26 gvs1.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.057%0.041g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvs0.041 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.041g

NA gvs0.041 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.22g

NA gvs0.22 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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66.3%25g

Fiber

8.72%3.3g

25 gvs3.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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61%34g

Protein

32.2%18g

34 gvs18 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Kidney Beansvs Enriched Bleached 13% Protein White (industrial) Wheat Flour

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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52.5%0.63mg

Vitamin B1

84.7%1mg

Thiamine

0.63 mgvs1 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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17.6%0.23mg

Vitamin B2

47.3%0.61mg

Riboflavin

0.23 mgvs0.61 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.2%2.28mg

Vitamin B3

51.4%8.22mg

Niacin, nicotinic acid, niacinamide

2.28 mgvs8.22 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

17.3%0.87mg

Vitamin B5

10.7%0.53mg

Pantothenic acid

0.87 mgvs0.53 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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36.3%0.47mg

Vitamin B6

4.8%0.062mg

Pyridoxine

0.47 mgvs0.062 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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128%512μg

Vitamin B9

58.7%235μg

Folates and Folic Acid

512 μgvs235 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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5.25%4.72mg

Vitamin C

0%0mg

Ascorbic acid

4.72 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.79%0.12mg

Vitamin E

0.46%0.069mg

Tocopherols and Tocotrienols

0.12 mgvs0.069 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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27.6%33μg

Vitamin K

0.35%0.41μg

Phytomenadione or phylloquinone

33 μgvs0.41 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Kidney Beansvs Enriched Bleached 13% Protein White (industrial) Wheat Flour

13.8%138mg

Calcium

3.3%33mg

138 mgvs33 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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94%0.85mg

Copper

28.7%0.26mg

0.85 mgvs0.26 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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109%8.74mg

Iron

87.4%7mg

8.74 mgvs7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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39.4%165mg

Magnesium

11.5%48.3mg

165 mgvs48.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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73.6%1.7mg

Manganese

37.5%0.86mg

1.7 mgvs0.86 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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77.6%543mg

Phosphorus

23.5%164mg

543 mgvs164 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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47%1594mg

Potassium

5.2%177mg

1594 mgvs177 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.87%4.33μg

Selenium

65.8%36μg

4.33 μgvs36 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.26%3.94mg

Sodium

0.18%2.76mg

3.94 mgvs2.76 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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35.8%3.94mg

Zinc

20%2.2mg

3.94 mgvs2.2 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.12%264g

Water

0.48%17.7g

264 gvs17.7 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Enriched Bleached 13% Protein White (industrial) Wheat Flour:

Boiled All Types Kidney Beans have 1.6 times more Vitamin B5, 7.6 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C and 79.8 times more Vitamin K than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
While Enriched Bleached 13% Protein White (industrial) Wheat Flour contains 1.6 times more Vitamin B1, 2.7 times more Vitamin B2 and 3.6 times more Vitamin B3 than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans as well as Enriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Enriched Bleached 13% Protein White (industrial) Wheat Flour:

Boiled All Types Kidney Beans have 4.2 times more Calcium, 3.3 times more Copper, 1.3 times more Iron, 3.4 times more Magnesium, 2 times more Manganese, 3.3 times more Phosphorus, 9 times more Potassium, 1.8 times more Zinc and 14.9 times more Water than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
While Enriched Bleached 13% Protein White (industrial) Wheat Flour contains 8.4 times more Selenium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 500 calories:

Boiled All Types Kidney Beans have 28.5 times more Omega 3, 7.6 times more Fiber and 1.9 times more Protein than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
While Enriched Bleached 13% Protein White (industrial) Wheat Flour contains 2.2 times more Omega 6 than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Enriched Bleached 13% Protein White (industrial) Wheat Flour have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Boiled All Types Kidney Beans as well as Enriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Kidney BeansVS Canned Kidney BeansEnriched Bleached 13% Protein White (industrial) Wheat FlourVS Canned Kidney BeansBoiled Kidney BeansVS Unenriched Bleached 13% Protein White (industrial) Wheat FlourEnriched Bleached 13% Protein White (industrial) Wheat FlourVS Unenriched Bleached 13% Protein White (industrial) Wheat Flour

Compare Foods

Comparing Nutrients in 500 calories Boiled Kidney BeansVS Enriched Bleached 13% Protein White (industrial) Wheat Flour

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Enriched Bleached 13% Protein White (industrial) Wheat Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: